HIIT and Cardio week

Posted: April 2, 2012 in Fit Test, Gym, Recipe
Tags: , , , ,

Introducing my recipe for my coconut coated pork loin.


You need:
Pork loins/pork chops
Cajun spice (no sugar type)
Dried shredded coconut
Salt and pepper to taste
Some eggs (or left over yolks from breakfast) to coat

-Butterfly the loins so they are flat and thin.
-bash them up with the back of the knife to ‘loosen’ the meat.
-rub some eggs over it.
-combine Cajun spice, shredded coconut and salt + pepper on a plate.
-press the fillet onto the crumb mixture.
-heat a non stick pan up and put a teaspoon of oil just to coat pan.
-when it’s HOT (make sure it is hot so you can brown it nicely), press the fillet down for 10 seconds.
-cook it approx 5 minutes on each side or until golden brown and cooked fully.

Serve with steamed veggies such as Brussels sprouts, broccoli and carrots!

Delicious post workout meal.

I usually prefer to have my protein and carbs (Brussels sprouts and carrots are carby veggies) but with minimal fat.

Anyway, this week is cardio week. Yup. I take a break from weight training once every 6-7 weeks to give the body a little ‘shock’ treatment. I also believe in changing it up every now and then so it doesn’t go into auto pilot mode.

So, here is what I typically eat on a daily basis now:

Breakfast :
steel cut oats (1/4 cup uncooked)
2 egg white scramble
100g fat free yogurt

100g Cottage cheese with cracked pepper
1 cup plus peppers sliced (used it as a dip)

Baked button mushrooms with a can of tuna on top and fat free cheddar.

Handful of nuts
1 scoop protein shake (no carbs)
1 cup skim milk

Before workout:
Preworkout matrix

Post workout:
25g Protein + 10g carbs for the carb surge
Small fruit

4oz. Pork loin (as shown above)
A big bowl of carby veggies

IF I am still hungry:
1 scoop Slow digesting protein shake 1 hour before bed blended with skim milk or almond milk

That’s about 1600kcals or more.



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